Cooking with Quinoa

Can you say  keen-wah"?  

Although quinoa has only been known in the U.S. as a super food in the last few years, the Incas have known the nutritional assets of this South American grown seed for many millennia. Known to the Incas as “chisaya mana” or the mother of all grains, this rice like food is not only wheat free but also gluten free. SOURCE - http://www.mnn.com/food/healthy-eating/stories/quinoa-nutrition-facts

Quinoa is the umbrella term that encompasses the different quinoa varieties. There are about 120 species of the Chenopodium plant, which produces the quinoa seeds. Quinoa come in a variety of sizes, shape and color, including pink, light brown, yellow, black, red, gray or take on shades in between. SOURCE - http://www.quinoa-nutritionfacts.com/Types-of-Quinoa.html

 

Quinoa Nutrition Nuggets:

The following quinoa nutrition facts reveals why a single serving (one cup) of this whole food is a celebrated super food:

It is low in calories (220 calories per cup)

• It is gluten free
• Contains no saturated fat
• Has a glycemic load of only 18 out of 250
• Contains 5 grams of fiber
• Contains 8 grams of protein
• It is loaded with minerals:

ü  Rich source of magnesium (1 serving of quinoa can meet 48% of the daily value that we need).

ü  20 percent of daily value of folate

ü  30 percent of magnesium daily value

ü  28 percent daily value of phosphorous

ü  15 percent daily value iron

ü  18 percent daily value of copper

ü  Almost 60 percent daily value of manganese

• It is rich in tryptophan
• It contains all nine essential amino acids including lysine.

SOURCE - http://www.quinoa-nutritionfacts.com/

Cooking with quinoa

Cooked quinoa is fluffy with a slightly nutty and al dente texture. It is prepared the way most grains are cooked; simmered in water or cooked in a rice cooker. To cook quinoa, use a high heat setting to bring to boil then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.

Quinoa can add texture and flavor to salads, breakfast cereals, pilafs, casseroles, soups and they can also be used in baking desserts.



Quinoa Vegetable Stir Fry

 2 cup prepared quinoa

1 tbsp. vegan margarine (Earth Balance)

2 tbsp. Bragg liquid aminos

½ cup shredded cabbage

1 small Zucchini, julienned

1 small Yellow squash, julienned

½ medium sweet potato, shredded

1 orange bell pepper, julienned

Herbamare

Allspice

Spike

DIRECTIONS:

In large saucepan heat margarine and Bragg

Add cabbage and stir for 2 -3 minutes

Add remaining vegetables and stir fry until tender

Add seasoning to taste

Serve over prepared quinoa

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Visit https://www.facebook.com/pages/Be-Fit-Inc/138592976177146 for more recipes and nutrition nuggets.

Mark your calendar for the release of "Beyond Candied Yams and Sweet Potato Pie"  April 2012!

Send your questions or speaker request to drvelonda@gmail.com

Yours in health

Summer Blackeye Pea Salad

I recently met Rose Parker, Macrobiotic Counselor at the Art & Health Fair presented by the Wellness Plan in Midtown Detroit, Michigan (7/23). Our vendor tables were side by side at the event. The following recipe is adapted from the salad she was sampling and demonstrating how easy it is to prepare. Yum, yum...please enjoy, share with friends and tell me what you liked most about the recipe:

Summer Black-eyed Pea Salad

1/2 Red onion, chopped

1 large carrot, peeled & chopped

2 medium garlic gloves, chopped

2 medium celery stalks, chopped

1/2 Red bell pepper, chopped

1/2 Orange bell pepper, chopped

1/2 Green bell pepper, chopped

1 cup Blackeye peas, soaked, cooked to tender and drained

1/3 Hulled barley, washed, cooked to tender and drained

2 tablespoons Vegennaise

Herbamare to taste

Allspice to taste (or Braggs Sprinkle)

Cayenne pepper to taste

Mix together all the above ingredients. Chill and serve on red leaf lettuce with sesame seed crackers or pumpernickel bread!

Yours in health,

Dr. Velonda